Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Mar 29, 2015:

activity	#	time	miles		km		+m	load
Running	8	5:51:33	42.99	(8:11)	69.18	(5:05)	980	283.9
Orienteering	1	1:02:46	7.15	(8:47)	11.5	(5:27)	240	60.2
S and C	2	52:00
Total	11	7:46:19	50.13		80.68		1220	344.1
[1-5]	9	6:54:19

2:02

0:00

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Sunday Mar 29, 2015 #

Orienteering warm up/down 12:50 [3] 2.5 km (5:08 / km) +30m 4:51 / km
shoes: Innov-8 X-talon 212 2014 B

Jog around before and after

Orienteering race 49:56 [5] 9.0 km (5:33 / km) +210m 4:58 / km
shoes: Innov-8 X-talon 212 2014 B

Askham Fell
Really nice area....felt I was running really well but messed up quite a bit coming in to the vaguer bit towards the end. So was 3mins behind Stevey B disappointingly. Positive though and enjoyed it.
Results
Lost ~1min on 6 maybe 30-45s of that mistake where I saw a control and thought it wasn't mine as it didn't look right
Then 2mins in to 11 where I just drifted offline over the featureless moor
1min on 14 too again drifting offline. Compass needs a bit of work

Saturday Mar 28, 2015 #

Running 35:00 [3] 7.0 km (5:00 / km) +20m 4:56 / km
shoes: Innov8 Flite 195 2015

Lap of the track with the gang
Little lap pre race with Rich and Phil
Little jog with Rich post race

Running race 13:18 [5] 3.84 km (3:28 / km) +15m 3:24 / km
shoes: Innov8 Flite 195 2015

Northern 12 stage road relay.
Was feeling nervous about this as I knew the team expected to do well and felt as if I was the weakest member. Got set off in 8th and came back in 8th so did the job set. Was hoping to feel faster before next week but it's not the end of the world

Thursday Mar 26, 2015 #

Running 35:00 [3] 6.52 km (5:22 / km) +100m 4:59 / km
shoes: Brooks Glycerin 11 #2

Round the lake twice with strides

Wednesday Mar 25, 2015 #

8 AM

S and C (Flex) 22:00 [0]

4 PM

Running 30:00 [3] 6.12 km (4:54 / km) +80m 4:36 / km
shoes: Brooks Glycerin 11 #2

Slightly extended lake found it hard to get out the house due a range of issues but felt good for about 4km of it. Legs tired. Last day of crash training. Tapering for Saturday from tomorrow as Im in Gatesheads A team for the Northern 12 stage for some reason?! Then next week will be easier prior to JK

8 PM

Running 50:00 [3] 7.3 km (6:51 / km) +250m 5:51 / km
shoes: Innov-8 X-talon 212 2014 B

Steady headtorcher with Scott out around Chopwell on the loop I sussed the other week. Felt decent again surprisingly and achilles not bad once i finished which it has been in these shoes

Running 20:00 [3] 3.2 km (6:15 / km) +125m 5:14 / km
shoes: Innov-8 X-talon 212 2014 B

5 ridiculously steep hills at the end...dying

Tuesday Mar 24, 2015 #

9 AM

Running 30:30 [3] 6.1 km (5:00 / km) +75m 4:43 / km
shoes: Brooks Glycerin 11 #2

Pootle round the lake. Feeling decent again this morning but calves a bit sore so no morning intervals again this week

7 PM

Running warm up/down (Harriers) 32:35 [3] 6.3 km (5:10 / km) +40m 5:01 / km
shoes: Innov8 Flite 195 2015

Out from the stadium to the quayside and back. Legs didn't like running steady

Running 30:10 [3] 6.7 km (4:30 / km) +70m 4:17 / km
shoes: Innov8 Flite 195 2015

8*800m
Feeling good so was trying to running hard but keep below absolute max. Felt like I could have done another set of 8 (which is unlike me) but decided to be sensible. Times:
2:48
2:35
2:43
2:40
2:39
2:40
2:38
2:33

Got a bit carried away on the 2nd one when I heard a punters watch beep and he sped up just as we ran past so had to keep ahead of him. Was out ahead of everyone on all but the 3rd.

Monday Mar 23, 2015 #

3 PM

S and C (Flex) 30:00 [0]

4 PM

Running 1:05:00 [3] 14.1 km (4:37 / km) +180m 4:20 / km
shoes: Innov8 Flite 195 2015

Steady on the railway from Swallwell up to Rowlands Gill and back (10km - 43:50) then along to Whickham Bank and 10*10s(10s) hills then back on to the railway line and 10*25s(35s) strides

5 PM

Running 10:00 [3] 2.0 km (5:00 / km) +25m 4:42 / km
shoes: Innov8 Flite 195 2015

Steady around the block whens't home to stretch the legs a little more and get the miles in.

Feeling a lot better in the evenings than morning for some reason? Also felt a lot better running today than for a while

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